Shake the dust ~WednesDAILIES~

Anyone and everyone can post your runs, cross-training, abdominal work, rest days, race plans, training questions, etc. The only stupid question is the one you did not post. There’s a great mix of beginners and veterans, runners and walkers, and maniacs and returners (from injury, to running, to RWOL). We're all a little crazy here too! While this thread is a terrific source of motivation for runners and serves as outstanding accountability, you’ll quickly find this remarkable group to be highly supportive of all life experiences. So, come on in, put your feet up and stay awhile (not literally)! And whoever is up first is welcome to start the thread and we definitely keep some weird hours around here.

Good morning, runners! Man, "Wednesday" is such an odd spelling. Always have to look at it twice. Anyway, 4.5 and 3x hill repeats done; was kind of sluggish for the first couple of miles and I gave myself a little pep talk ("C'mon man, shake the dust, let's pick it up"). Thought that'd be a nice title for this morning.

Good morning Moving Turtle!Tuesday:8 miles 1:10: 51 - 8:51 avg. pace - moderate 8:13 / 8:38 / 8:04 / 7:52 A.M. / AbRipper X II / 6 miles 58:30 - 9:45 avg. pace - recovery + 4xshort hill sprints P.M.Funny you mention the hill repeats. My legs were so dead yesterday for my P.M. run I decided to try short hill sprints to shock them. I almost fell down on the 1st one but after that did just fine and perked up the remainder of my run. More easy miles today. Be cool.

Did 5mi yesterday in total and I got through the 4x800s without wimping out and quitting (WOOHOO!!). Only thing sore by the end of the evening was my feet and I think they were just tired..it's the same type ache I get in my feet about my long run...no aches or pains when I got up this morning, so the body is adapting well to the new torture.

I was really struggling to just jog. I'd stopped several times in the 1st 1/2 mile to shake my legs out and even though my mile split was 10:10 I was running much slower during portions of it. Mile 2 was 9:51, not feeling much better at all so I said hell with this and decided to shock my system by making a radical change.

On the 1st repeat I about fell down as my hip flexor locked up but quickly caught myself and the other three repeats found myself running smoothly up the hill [5:40 pace], a little further each time. At the beginning of the run I was thinking I wouldn't get more than 3 miles but after the repeats I felt much better jogging and decided to keep going, which ended up being 6 miles. I could have easily run a few more miles but needed to get home and fix dinner so I broke it off, besides it was supposed to be a recovery run. It's funny, I felt I was cheating myself for not running the planned 8 miles then realized even cutting it short I still ended up with 14. I kinda laughed at myself about that.

Good morning fellow runners! This is my first week of marathon training. 6.52 miles @ 8:33 overall pace done last night. 2 X 8 sec. hill sprints done during mile 6. I sprinted up a hill, jogged back down, jogged a loop at the bottom, then sprinted up again. It felt fine. I could have done 2 or 3 more. I recover very quickly from sprints for some reason.

Split

Time

Distance

Avg Pace

Summary

55:46.3

6.52

8:33

1

8:39.3

1.00

8:39

2

8:28.9

1.00

8:29

3

8:33.5

1.00

8:34

4

8:34.4

1.00

8:34

5

8:27.8

1.00

8:28

6

8:48.1

1.00

8:48

7

4:14.3

0.52

8:05

This morning I did a 7.01 mile progression run @ 7:47 overall pace followed by a 1.27 mile warm-down @ 8:14 pace. The plan didn't call for a progression run but I felt like doing it. The run was better than it looks on paper. Mile 2 was one long hill. It was very humid out and I had just run 6.52 miles last night. To nail this quality run in adverse conditions makes me happy!

Split

Time

Distance

Avg Pace

Summary

54:32.7

7.01

7:47

1

8:26.7

1.00

8:27

2

8:01.2

1.00

8:01

3

7:51.7

1.00

7:52

4

7:48.5

1.00

7:49

5

7:38.7

1.00

7:39

6

7:26.3

1.00

7:26

7

7:15.2

1.00

7:15

8

:04.3

0.01

6:29

Split

Time

Distance

Avg Pace

Summary

10:28.1

1.27

8:14

1

8:19.2

1.00

8:19

2

2:08.9

0.27

7:57

Moth - Thanks for taking the time to write such elaborate advice yesterday. Based on that I was willing to try the hill sprints. I will be on a 6 day a week schedule. Monday is also my SRD. On Fridays I will run doubles. I will run easy in the AM and a recovery in the PM.

A Moving Turtle - I'm glad you were able to "shake the dust" and get your run done!

SuperCrazy - Enjoy the XT!

Roll Tide Runner - Way to get those intervals done! Achy feet is the only symptom I have at times also. I am starting to get that less though so like you I am starting to adapt as well.

Poet - Good morning! Way to get the recovery run in!

c0derunner - The heat does sneak up on you for sure! I have already experienced the same thing. On my 12 mile run this past Sunday I was toast after mile 6 but some how I pushed through to finish the run. It was not easy even though the pace was.

Chaney3000 - All you cross trainers make me jealous! I feel like I am missing out on something!

baboon - Good morning! Good to see your running again! I hope your recovery is going well!

Have a great day everyone! Run long, hard and fast! God bless you all!

Morning, all! Taking another SRD/recovery day, with plans to get out sometime for a walk and do some stretching and rolling tonight. Ended up taking a nap yesterday, and might do the same today if time is available. I think the lack of sleep the night before and after last Saturday's race is catching up to me.

Good morning Moving Turtle!Tuesday:8 miles 1:10: 51 - 8:51 avg. pace - moderate 8:13 / 8:38 / 8:04 / 7:52 A.M. / AbRipper X II / 6 miles 58:30 - 9:45 avg. pace - recovery + 4xshort hill sprints P.M.Funny you mention the hill repeats. My legs were so dead yesterday for my P.M. run I decided to try short hill sprints to shock them. I almost fell down on the 1st one but after that did just fine and perked up the remainder of my run. More easy miles today. Be cool.

I just completed my diagnostic Physical Fitness Test, I ran the 2 mile run on a 1/5 mile track in 13:25. This was after doing 55 push ups (weak, I know) and 67 sit ups in 2 minutes each. Not a terrible showing, but I am not in the overall physical shape I need to be in. I'm planning on trying to get a couple of slow recovery miles in this afternoon if I can squeeze them in, just to get the lactate out.

I am also planning to begin (again) a push-up/sit-up improvement program to get myself back up into the 70s range where I belong. Coupled with increases in my running, I should be able to max out my score by late June or early July when we take record tests.

Hey All, thought I'd check in... Running is going okay. Haven't upped the distance yet, but probably should. Have a lot of other issues just weighing me down. Speaking of which, I've realized my drug of choice is food. I'm doing better as I try to see it as fuel, but it's still my support system. I need to find a way to not use that as a coping mechanism and convert that need over to running.

Interview went well. Was supposed to hear something last week, but seems like they are just holding tight for now. Return call and email were unresponsive. Notified lien was put against the house, not that we'll be able to keep it. Just keep sinking further and further. Running is really the only lifeline that's helped of late. Marriage is status quo. Don't rock the boat so I can keep seeing the kids. A word that keeps coming to me as I run is endure. Endure the run, the marriage, the finances.... just endure so I can face tomorrow. I know I have some backers here and I appreciate the kind thoughts. I'll get through all this crud, just one day at a time for now...

Hey All, thought I'd check in... Running is going okay. Haven't upped the distance yet, but probably should. Have a lot of other issues just weighing me down. Speaking of which, I've realized my drug of choice is food. I'm doing better as I try to see it as fuel, but it's still my support system. I need to find a way to not use that as a coping mechanism and convert that need over to running.

Interview went well. Was supposed to hear something last week, but seems like they are just holding tight for now. Return call and email were unresponsive. Notified lien was put against the house, not that we'll be able to keep it. Just keep sinking further and further. Running is really the only lifeline that's helped of late. Marriage is status quo. Don't rock the boat so I can keep seeing the kids. A word that keeps coming to me as I run is endure. Endure the run, the marriage, the finances.... just endure so I can face tomorrow. I know I have some backers here and I appreciate the kind thoughts. I'll get through all this crud, just one day at a time for now...

Life...

Continuing to send good thoughts and prayers for you. I'm glad the running offers a reprieve - use it for that, and don't let it become a burden, too.

Today's a rest day, so no run tonight. Last nights run, with slow sprints. I'm trying to decrease my stride and increase my foot turnover which slowed me down some (but my hip/groin didn't kill me this time either!).

Good morning Moving Turtle!Tuesday:8 miles 1:10: 51 - 8:51 avg. pace - moderate 8:13 / 8:38 / 8:04 / 7:52 A.M. / AbRipper X II / 6 miles 58:30 - 9:45 avg. pace - recovery + 4xshort hill sprints P.M.Funny you mention the hill repeats. My legs were so dead yesterday for my P.M. run I decided to try short hill sprints to shock them. I almost fell down on the 1st one but after that did just fine and perked up the remainder of my run. More easy miles today. Be cool.

Hey All, thought I'd check in... Running is going okay. Haven't upped the distance yet, but probably should. Have a lot of other issues just weighing me down. Speaking of which, I've realized my drug of choice is food. I'm doing better as I try to see it as fuel, but it's still my support system. I need to find a way to not use that as a coping mechanism and convert that need over to running.

Interview went well. Was supposed to hear something last week, but seems like they are just holding tight for now. Return call and email were unresponsive. Notified lien was put against the house, not that we'll be able to keep it. Just keep sinking further and further. Running is really the only lifeline that's helped of late. Marriage is status quo. Don't rock the boat so I can keep seeing the kids. A word that keeps coming to me as I run is endure. Endure the run, the marriage, the finances.... just endure so I can face tomorrow. I know I have some backers here and I appreciate the kind thoughts. I'll get through all this crud, just one day at a time for now...

Life...

Stay strong brother, I know it gets rough, my wife and I are battling through the same kind of thing, finances, struggling to rekindle a difficult love-life, and a horrid schedule to boot. You just need to keep focused on the good things that come your way, however small. I find those blessings every time I look at my kids, even when they're being brats. I also find it every time I go out for a run, and feel the wind and sun (and sometimes rain) on my face. You run far enough, you find some sunny weather.

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